Archive for Somatic Exercises
It’s not a big deal, unit it happens to us, right?
What we might think of as an uninteresting movement where we throw out our back from reaching for something.
Or when we throw out our hip like Devi who experienced agonizing pain from a Bollywood dance class.
Afterwards, she couldn’t walk because of the hip pain and her doctor told her, “Well if you’re like me, you’ll walk through the pain. Assuming the pain would still be there”.
So she got her crutches and decided there might be a better way out of this.
See, I had planned to teach a different somatics exercises class and had to scrap my plans since Devi was in obvious need as I saw her walk from the car to the building with crutches.
While she couldn’t lie on the floor (which is how we normally go about it), she was able to sit on the floor and that too wasn’t easy for her.
Then I found out what she could do and created a set of easy, gentle somatics exercises which are movements which would help release stored trauma in the body.
It was simply modifying a few things and coming up with a couple of patterns where she could initiate the smallest of movements.
As she listened to the guided instructions and followed along, she was able to free herself from her hip pain.
While a number of doctors aren’t aware of this brain processing possibility (some are, of course). Our brains have the ability to reset our nervous system so our body can feel more comfortable.
People who practice conscious Somatics Movements already know how to target the brain or are continuing to refine their ability in a precise way to restore trauma stored in the body so it can let go.
A week later. Devi went dancing again.
When you redevelop your sensory motor system in a unique way which is how somatics exercises are done.
You learn to use the least effort to gain more flexibility.
This shift, of your body experienced form within, is what a practice in Somatics Exercises can lead you towards.
Want to feel, know and experience the moves Devi learned?
These are same of the same types of conscious movements that have helped people who are in bed finding it difficult to move, only to discover that the struggle and holding tension levels and pain ease off.
A somatic check-in is how you normally start doing somatics exercises or when you want to simply notice your feelings or sense perceptions right now.
It’s simple, all you have to do is notice yourself in the present moment.
For instance, how or what are you feeling right now throughout your entire body?
So let’s do a somatic check-in.
When you check-in, you can lie on the floor and let your body sink into the surface and then wait.
While your waiting, this is the time to sense or feel what you can right now.
The time can be short and sweet or last up to a couple of minutes or more as you take the time to feel, notice, sense and appreciate what your body is telling you.
As you lie on the floor and check in – How do you make contact with the floor?
How did you choose to arrange yourself on the floor? Knees bent, legs straight, legs crossed?
Do you feel your breath?
Do you feel or notice any aches, pains or stiffness?
Taking an Internal Inventory to Self Sense & Appreciate
Your simply taking an internal inventory to feel what signals, both good and bad arise in the present moment of now.
As you lie there:
Do your legs feel the same?
Does one side feel longer or shorter than the other?
Does one feel heavier or lighter?
How do your hips feel?
Do they feel the same or a little different?
Take the time to linger, compare and contrast.
Notice how you positioned your arms.
Are your arms at your sides?
Do you have them folded in a comfortable or familiar way?
Are your palms facing the same direction?
Are your shoulders lying level on the floor?
Do you feel tilted on one shoulder more than the other?
Now, focus your attention on your spine.
Feel the length of your spine from your tailbone all the way to your head.
Then feel how your entire body makes contact with the surface.
You’ve now checked in somatically speaking. The body experienced from within is available any time you choose. It’s a matter of you giving yourself the precious gift and time to check in now.
So many people do not check in and feel themselves unless there is pain. The more you check-in, the easier it is to take a moment here or there as life speeds busily by.
Watch and listen to this somatic check-in.
Doing Nothing is All Right
If someone were to see you lying there, they wouldn’t necessarily know the flashlight of awareness your shining on or within yourself.
You could have checked in with your 4th toe on your left foot for instance. How often do you that?
Then you might decide to travel up to your right eyebrow and feel its length, width and breadth.
So whether you choose to focus on certain specific parts of yourself or your entire self, this flashlight of awareness uses your brain and body in a more conscious manner.
Leisurely checking in lets you feel any stress, tension, stiffness or tightness. Then you can feel or see if things let go on their own accord.
If not, then you can use your brain-body with some wonderful somatics exercises to change discomforting signals into ones of pleasure.
Then at the end, you can check-in again and feel what changes have taken place or what new sensations or feelings you are now aware of.
So, let me know if you took a moment in now to lie down and check-in.
What did you feel?
How would you describe your sensations, feelings or perceptions now?
When Larry retired 4 years ago, he developed tightness and stiffness… actually it was going on before that in his lower back.
Watch what Larry had to say about doing the simple, easy somatics exercises which are movements designed to get your brain to release held tension levels so you can move with ease while stimulating your nervous system back to feelings of pleasure.
Somatics is Life Changing
Larry said, “It’s changed my life. It really has..”
He went through a year and a half of chiropractic care where he was “twisted, poked and yanked” and was still the same. He had “no significant change”.
A friend recommended him to see me for Somatics, something which he had never heard of. Larry learned some basic moves in 3-4 sessions and “not only did it begin to make a difference right away… not only did it make sense intuitively to me because I always felt somehow the body could be more limber but stretching, forcing it wasn’t going to do it.”
Tightness, Stiffness and Pain Gone
Within 3 months he noticed a very noticeable change in his lower back stiffness & pain. Within 6 months, “basically I was fine, it was cured, I’d even say it was quicker than that”.
He was stunned at the difference.
Then he reflected on our physical education experience in school where he learned to play volleyball and he said “but you never learn anything about your body”.
Somatics, A Physical Education He Never Knew Existed
Somatics taught him more about his body, how his muscles work, how his body works together or doesn’t more than anything in his life before.
“That’s physical education”, according to Larry.
Somatics exercises are designed as simple movement patterns which progressively build upon creating a better foundation for movement.
It’s like going back to the fundamentals or building blocks of movement while taking out compensations which can be the root cause of stiffness and the pains and aches we live with or not!
That moment led me to the work of helping people overcome physical pain. In my 30+ year journey of living in pain, getting out of pain, and eventually learning how to help others… I’d like to give you a freebie somatics exercise class.
Go below, so you can get to download a quick, simple set of movements over at my sister site. You’ll get to hear a 14 minute audio recording. You’ll get to play with one of the more familiar somatics exercise patterns which is helpful to release trauma, improve walking, free up the side or waist muscles… and it’ll give you another way to not stretch those side muscles.
Once you learn this move, you might think and move differently to release the muscles of your side.
Why an audio recording instead of a video? When we listen, we target a specific part of the brain. When we watch, we use a different part.
All you have to do is lie back, follow along and your brain will relax the muscles as you regain or improve function at the same time. You’ll be able to go at your own pace and move well within your own comfort zone depending on your unique set of circumstances.
What’s the catch? Just make a comment or ask your questions inside the downnload area after you’ve done the movements.
Hurry, this offer is good for a few days..
See you on our sister site…
Pain free moves and living made easy with somatics exercises.
Somatics exercises are the reverse way to lengthen muscles. Instead of stretching, you use the brain’s motor cortex to reset the muscles tension back to comfort.
Here’s how somatics works
Step 1 – You target the area you want to lengthen. You do this by contracting, instead of stretching, the muscles by being mindful of what it is you are doing. You have to pay attention, otherwise, the brain will not pick up the subtle cues you can notice in your body.
Step 2 – With somatics you pay attention to how you release the targeted muscles. Initially, this information may not always be clear. So no worries. With practice, you get better at feeling or sensing what is taking place.
You can immediately notice if there is any physical change when your body’s sensory-motor system is more intact.
When you “try” to stretch, this could lead the reflexes to turn “on” the switch of what is called stretch reflex. This can get the muscles to reflexively pull back, even into a back spasm.
If you push it or try to go for length or more range of motion, the brain will reset the tension back according to where it was formerly programmed to be held at. The brain’s cerebellum remembers this so when you point at something with your arm, there is pre-programmed point so your arm doesn’t go fly off of you.
So when you do somatics, you are going to get a change in length because the brain’s motor cortex can reset tension levels which cannot be reset by the cerebellum; which does preprogrammed learned movement.
The somatics movement below can relieve both the back and hamstrings of its excess tension.
In less than 2 minutes, you can feel what happens. You can listen through the first time and then replay it again to give it a go.
Otherwise, all you have to do is listen and follow along:
Check out this somatics move
So, how was that? A little different, a little odd?
Did you gain any length?
Maybe you did, maybe you didn’t, yet isn’t this a far different approach than stretching.
When you voluntarily use your muscles, your brain’s cortex can reset the length of the areas you target. Your brain will create chemicals of relaxation so you relax your self back to comfort and gain greater control.
Somatics movement classes
We offer many different kinds of somatics movement classes to help you lengthen, improve and gain greater control so you can recover more quickly and maintain comfort in the activity you enjoy.
Whether you go our book or our movement classes which target the brain’s cortex; all you have to do is follow along and let your muscles go along for a somatics journey which can give you the reverse way to feeling free once again.
Hip Pain Relief Made Easy
Oh those aching hips which cause us to not to be able to sit comfortably in car rides or while we walk, if only there was some natural hip pain relief method we could use to be comfortable.
Our hip may have a slight glitch so our giddyup feels impaired and not the way it used to.
Sometimes our hips gets out of whack when they are cranked too far forwards or backwards making it hard to walk up or down the stairs.
Maybe one of our hips is tilted up higher than the other or rotated so when we walk we’re either dragging one of our legs around or throwing our hips about trying to catch up.
All this effort and strain can be minimized when we re-learn how to reset muscular tension levels which will allow us to strut and swivel our hips with ease.
Hip Pain Relief May Not Just Be in the Hips
Even though we may feel soreness and pain in the hips, it may be that some of our other muscles have forgotten what to do or are too tight or restrictive to prevent us from our natural birthright of moving easily like we did as children.
Try this hip movement.
Did you make the connection? When we start to pay closer attention to how we move not just as a part but as a whole moving living unit, we can unwind that which has led us to our binds so hip pain relief happens naturally… just like some of think it oughta be.
Hip Pain Relief Online Class
Tight, tense hip muscles are no way to live, so why bear it any longer?
Join me for an online class in hip pain relief. We’ll explore a variety of simple, easy moves you so can discover which ones can release your hips to more freedom and ease.
All you have to do is login, listen and follow along. You’ll be able to let those hips be smooth so they can glide, slide and get hip again.
Are you ready to enjoy a walk rather than push or hobble your way through it? Ready to sit more comfortably and not be wiped out?
Do your hips a favor and join me for a Mo’Better Hips – Pain Relief Class.
Yes, you can do this – even if it’s your first time.
Simple, easy moves will provide the hip pain relief you thought is possible.
7 – 7 minute Somatics Exercises Videos are here
In these hectic and busy holiday times, we may accumulate tension and stress in our muscles. Ouch!
Why not let it all go in 7 minutes or less with somatics exercises?
Somatics exercises are usually the reverse of most approaches
While many exercises are geared towards strengthening, these easy, simple movements target the brain’s cortex so it can lower muscular tension levels.
With lower muscular tension levels, our muscles can remain more relaxed.
When our muscles are relaxed, we’re no longer fighting our self. Movement becomes easy. Stress just flies off of us quickly.
Somatics exercises are so too simple
In 7 minutes or less, our brain can rewire our nervous system so our muscles lose the tension we accumulate in our busy, hectic lives. This is why I’ve just created 7 somatics exercises videos with each one around 7 minutes long.
Watch and follow along with easy, simple movements that change the brain which change how our muscles get back to comfort.
With a little practice, we can be more mobile, have natural flexibility and if pain comes up, we can learn to lose that too, effortlessly with somatics exercises.
Knee problems are sometimes not always where we think.
We often think of knee problems happening, well obviously at the knee, yet in some cases, where the pain is, the problem ain’t.
The knee is designed primarily to bend like a hinge. It can twist a little too.
The muscles below and above the knee impinge upon it when we compensate or substitute with other muscles for instance, when we hobble around after an injury.
The muscles below the knee can be overly contracted or not functioning as well as they could be. Tight calves or restrictions in the front of the lower leg may not only rob us of energy, we may have to work that much more in order to walk and our knee problems can compound.
Knee Problems at the waist?
Often times, knee problems can occur much higher in our body than we think. You can do all the knee bends you want or turn your foot in or out to help with torsion issues.
Yet other parts of ourself can cause us to bear our weight differently. In times of injury, we can compensate by holding our side tight or cringing to the side using our waist muscles.
If left unchecked, contracted waist muscles can have some bearing on the function of the knee and the knee problems persist.
Free the waist, free the knee problems
The practice of somatics exercises, which is usually quite the opposite of other approaches, uses the brain to release contracted areas and improves the function of the muscles so we move more effortlessly and easily.
Join me for an online knee problems class.
You will learn how to release muscles below the knee as well as those at the waist.
Rather than doing standing exercises or using weights, we’ll focus on different relationships with gravity and noticing how our entire body moves, not just the knee.
Many knee problems can be solved by addressing our body as a whole moving unit instead of just the part where we experience our pains and discomforts.
Let’s Face It. Can exercises for face muscles help you move easier?
A special hands on technique revealed for a looser jaw and hips to compliment easy moves to free up the back too.
A looser jaw helps if you’re a runner and exercises for face muscles may be something you haven’t considered.
Did you know that in some countries they actually target future runners by seeing who has the loosest jaw? If they only had some exercises for face muscles, maybe there would be a surge in competitors or at least, we could have freer jaws.
Somatics exercises, a different set of exercises and hands-on method for face muscles
Somatics exercises are usually the reverse of most approaches since we work with changing the brain’s output to the muscles.
By decreasing high levels of muscular tension, these special exercises for the face muscles work with 1/3 of the brain’s sensory-motor cortex.
Using the brain to change how muscles respond is naturally what we did as children through the process of what is known as a pandiculation.
Exercises for face muscles and then some more…
You can join our online class and discover how to have a more comfortable back to go along with special exercises and hands-on method for the jaw & face muscles.
Besides, you’ll learn 2 simple movements which will also help you sit more comfortably crossed-legged or in the lotus posture. And feel the one move that can instantly have you nodding out with deep relaxation.
So please join us on to find out our special hands technique – looser jaw, looser hips can set you free.
What can we do to improve eyesight, lessen jaw pain, and improve the neck’s ability to move comfortably even though we may be sitting at a computer for long periods of time.
Improve eyesight… free up the neck.
There are any number of eye exercises, diet considerations and things you can do for the eyes. Sometimes getting up and drinking some water is enough to take out the strain.
Sitting at a computer for longer periods of time is not a way to improve eyesight since our range of vision and motion is compromised into a smaller space. Unless of course, you are working on building shorter, more contracted eye muscles.
Simple neck mobilizations and moving the eyes just a little differently are enough to ward off hours of limited motion.
Improve eyesight in just a few minutes
Relaxing the tension from hours of using our eyes in a small space or holding our neck a certain way, takes just a few minutes. Yet how many of us are really going to spend the necessary few minutes to take care of it.
Don’t we usually wait until the jaw pain or neck immobility becomes too great before we act. Pain is a great teacher, but why wait for our body to get locked up and not be able to lessen the accumulated tension and muscular stress.
Just a few minutes of careful self awareness combined with releasing the tension as naturally as any animal will do, allows us to keep on doing the things we human animals think we need or want to do.
Healthy animals do things like yawn. Well they contract their jaw muscles so it looks like a yawn. Go ahead, give yourself a big yawn and pay attention to all the muscles in your neck your tightening up.
Somatics exercises improve eyesight
The way to let go of tension and improve eyesight is to do what animals do. Thank goodness we’ve systematized what animals do as somatics exercises.
We’ve borrowed the very same process which is done in movement, not a static hold and release for a certain period of time.
With periodic self-adjustments and self-corrections, our neck will be freer, our jaw will be looser and we can improve eyesight simply.
Why hold all the tension in place when we can consciously learn to let it go with a little simple practice of awareness and easy movement patterns.
If you want to learn more, please join me in this online exercise class to improve eyesight, free the neck and ease a tight jaw today.